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Sunday April 16, 2023

WOD:


20 min AMRAP

Run 1 lap

15 TTB

10 OH squats (75/115)

5 burpee box jump overs


Notes: Each round should take about 3-4 mins. Pick a weight for the OH squats that you can do at least the first few rounds unbroken. If you don't have toes to bar, scaled options could be hanging L-ups, GHDs, hanging knee ups, or leg overs (pick a TTB substitute that challenges you, but that you can do sets of ~5).

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Sunday, May 26, 2024

MEMORIAL DAY — “MURPH” MONDAY 8:30 and 10am WOD 21*15*9*3* of- Power Snatches (65/95) Back Squats (65/95) *= 3 Wall Walks Extra Abs/Core: 50 Bicycles 40 GHD’s 30 Alt KTE 20 Sit ups W/ plate (25/35) 10

Sat. May 25, 2024

Memorial Day classes on Monday 5/27 will be at 8:30am and 10am for Murph! WOD 7 min AMRAP 7Thrusters (55/75) 7 cals Assault Bike Rest 1 min 6 min EMOM 6 Bench Press Floor Wipers (75/115) REST 1 min 5

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